If you’re a breastfeeding mama, you’re probably all-too-familiar with the fear of a dwindling supply. There are numerous factors that can play into a reduction in breast milk, such as stress, illness, smoking, or birth control drugs. While there are many things you can’t control, let’s talk about the things you can- the easiest place to start is with your dinner plate! Including these tasty lactogenic food & drinks into your diet can make for happy boobies and happy babies.
Water– It doesn’t get any simpler! If you are dehydrated, your milk is dehydrated. Aim for ½ an ounce per pound of body weight. For example, if you weigh 140 pounds, you need approximately 70 oz of water per day.
Cumin– Cumin is an essential part of any Indian cuisine, and is probably already in your spice rack. Not only does is stimulate milk supply but it also regulates blood sugar levels, which can help you lose some baby weight. Use this aromatic herb in chili, enchiladas, curries, guacamole, or vegetable stews. It’s also a great addition to meat rubs or marinades.
Chamomile– Chamomile’s delicate apple flavor is one of my favorites. Drink this as a tea at night as a calming bedtime ritual to help you drift off into a restful sleep while increasing your milk flow. It also helps with stress and anxiety, so keep it on hand for when you need a breather.
*Beware of teas that have any kind of mint added, as it can lower your supply.
*If you have a ragweed allergy, avoid this herb.
Flax seeds– Flax supplies important fatty acids necessary for breast milk production. The hulls are indigestible when whole, so always use the ground seeds. You can easily sprinkle it on yogurt or granola, and mix it in with homemade pancakes, muffins, breads, or cookies. There is also flax milk available in stores as a tasty dairy alternative.
Fennel seeds– This sweet, licorice-flavored plant is popular in Indian and Middle Eastern cuisine. Not only does it boost supply, but it passes through your milk, providing baby relief from tummy upset and colic. You can drink it as a flavorful tea, or use it as a spice in salads, meats, potatoes, or desserts.
Dandelion– Ok, so I know you don’t have dandelions in your kitchen. But walk outside- they are EVERYWHERE! And no, I don’t consider them a weed- they are indeed an excellent food and medicine. Drink the tea or add the fresh greens to your salads for lactation and breast inflammation. When harvesting dandelion greens, however, be careful to avoid areas that could potentially have been sprayed with pesticides or herbicides.
Oats– This one is easy. Oatmeal for breakfast, chocolate chip oatmeal cookies, granola, breads, apple crisp with a crispy oat topping, oatmeal muffins. The possibilities are endless.
Nettle: A nutritive food and medicine that not only can boost milk production, but also may reduce pain, inflammation, boost iron and ferritin levels, improve nutrient absorption, is good for the thyroid, and is a natural antihistamine. Now this isn’t a food you’ll likely find at your local grocery store other than in teas, but it grows everywhere! Once you learn how to ID it, you’ll see it everywhere in spring and summer. Teas and tinctures are also easy ways to get it in!
Dark beer– You can get brewer’s yeast from any nutrition store, but I find this option to be easier and way more fun. The yeast and b-vitamins in beer, particularly the darker varieties, will give you a nice little boost in your milk production. For bonus points, look for an oatmeal stout.
*Remember- if you are tipsy, your breast milk is tipsy. One alcoholic beverage per hour is generally considered safe while breastfeeding and will not affect the baby. As little as half a beer per day may be enough to give you the boost you’re looking for, so no need to overdo it!
Kombucha tea– Fermented foods are an excellent source of beneficial bacteria and yeast which boost your milk supply, and kombucha is one of my favorites. If you’re adventurous you can track down a “mother mushroom” and brew your own, or look for it in the health food section of your grocery store.
*This beverage does contain some caffeine as it is typically made with black tea, so don’t over-do it or drink it close to bedtime.
*Kombucha does naturally contain trace amounts of alcohol. It’s typically nothing to worry about, but due to variations in brewing techniques some may contain higher amounts. If it has a slight alcohol flavor to it, limit your intake as you would with the beer.
Supply-boosting herbal supplements– My “Herbalist’s Breastfeeding Blend” tincture was created to simultaneously increase supply and reduce stress safely in nursing mothers. Made lovingly from wildcrafted Wisconsin herbs, it really works wonders when you still need a boost!
Also see my article published in “The Mother” Magazine!
Megan Normansell (Kerkhoff), CHC, AADP, CFHCertified Holistic Practitioner/Holistic Nutrition/Herbalist/Wild Edibles GuideFollow me on Facebook and Instagram for more recipes and healthy living ideas!
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